Tri NationIronman Campaign 2016

Base Squad Program

Program 1 Program 2

Monday Swim squad Swim squad

Tuesday Run squad @5:00am

Run squad @5:00am

Wednesday Cycle – squad wt Cycle – squad wt

Thursday Run/Swim/Run Run/Swim/Run

Long Run

Friday Ride 2-2.5 hours

Saturday Long Ride 4-5 hours

Long Ride 4-5 hours

Sunday Ride 2.5-3.5 hours Long Run 2-2.5 hours

Personalised Programs

Ideal for athletes who can’t follow the usual squad routine.

Ironman Coaches Mark Turner Tim Osborne Brad Jones Ray Reupena

Key Dates

19th October – start of 20 week campaign for NZ.

14th December – 12 weeks out.

23rd – 29th December – Hell Week in Brisbane.

22nd-26th January – 4 night training camp in Noosa.

31st January – Hell of the West Triathlon.

7th February – Geelong 70.3.

13th February – 200km Ride. (date tbc)

20th February – Long Brick at Redcliffe. (date tbc)

Long Course Nutrition

Infinit Nutrition recommended.

Alternatively use of solid food, gels, electrolyte drink.

Aim to consume 50-90 grams of carbohydrate per hour depending on size/weight.

Start planning now and finding out what works for you.

Sweat tests and required sodium levels are also very useful information

Volume vs Intensity

Ironman is an aerobic based event. We need to improve our bodies fat burning capabilities. Our body needs to become a fat burning machine which is achieved through polarised training and adopting clean eating habits.

As age groupers we have only limited time so we need to have some intensity in the longer sessions at times to get the desired training effect. The more experienced athletes may do a little more as their body can better cope with the demands.

HR zones, pacing guidelines, power meters and perceived effort all play a role in getting the right training zones.

Basic rule is go hard on your hard and easy on your easy. We don’t want to spend too much time in the ‘grey zone’. It is not hard enough to get full benefits and too hard to get full aerobic benefits.

Training to train

It is the last 10-12 weeks of any campaign that has the greatest impact on the your performance for the race. It is the training in that period that is the toughest.

We have to train the body to be ready for that training so you can train at the appropriate levels of intensity and volume. That is done through consistent training in the months leading into the last 10-12 weeks.

Additionally we look at replicating the demands of the race closer to the event. So the longer aerobic sessions are closer to the race. By starting with some shorter faster speed work in the 12-20 weeks stage you get a better adaptation or training effect by laying strength and endurance on top of some speed work. Otherwise known as reverse periodization.

More isn’t always better

As age groupers we only have so much time. To get the maximum training effect we have to be able to absorb the training. That means doing the training, recovering from the sessions and then training again.

Sometimes it is easy to get lost in what others do via social media, forums and thinking because it is IM you should be doing big hours. To get a good result the one key principle is consistency which goes back to being able to absorb the training.

You don’t need to do 6 hr rides every weekend, 3hr runs and massive long brick sessions. Yes there are a couple of long 6 hr rides in the campaign but not every weekend. 4-4.5hrs is plenty long enough for a weekend ride. There is no need to do 3hr runs at any time. Remember consistency is the key.

Recovery

Massage, physio, compression, sleep, diet, hydration, trigger point therapy and following training zone guideline.

Rest days, recovery weeks.

Consistency is everything.

Start a session if tired but if you don’t come good, stop.

Tired is okay, fatigued is not.

Why Tri Nation

100% completion rate for IM athletes

6 Kona qualifiers in 2015

Supportive and experienced coaching team

A common sense approach to IM training and racing. It is about being part of your life not your whole life. You don’t need to sacrifice family, work and life to do an IM.

Great results can be achieved on 12-16hrs per week

It’s a team sport. The training, journey and race week away with your training friends is just as special as crossing the line.

We love seeing you succeed.